When you want to lose weight and start an exercise program it can often seem like a daunting task. But don’t let that overwhelm you, the key is to establish an exercise routine for the majority of your week so it becomes a habit.

And, strength training should be part of your routine since it builds up muscle and defines your body in a way that strict cardiovascular exercise can't do.

As you establish your routine it helps to write down your workouts and meal choices so you have an honest picture of how you're doing during the week. And if you have a slip up don't worry just get back on track again.

One: walk 30 to 45 minutes three days a week to increase your energy and metabolic rate. This helps to reduce excess body fat and releases endorphins, the feel good chemicals in your brain.

Two: walk faster 30 seconds to one minute to increase heart and lung health. This helps to reduce the risk of coronary artery disease by lowering high blood pressure and high cholesterol and increases lung capacity.

Three: skip a few times during your walk and swing your arms higher. This helps to strengthen the skeletal system which helps to reduce the risk of osteoporosis and helps to increase joint range of motion.​Four: walk after eating breakfast, lunch or dinner. This helps with digestion by allowing your food to process better.

Let's face it, exercising is somewhat time consuming, and sometimes a little hard, but when you take on a consistent strength training routine, and you work towards strengthening the muscles required to squat, push, pull, press, hinge, rotate, and move in all directions you're essentially helping your body to move more efficiently.

Imagine looking over your shoulder to back up your car, or change lanes, and you pull a muscle in your neck because you weren't able to rotate your torso enough, or possibly you just don't know the correct way to rotate your torso without pulling into your neck.

Or, maybe you bend down to pick something up off the floor, and hurt your back because you didn't brace your core first. Maybe you don't know how to brace your core, or the correct way to bend down. One of the great things about strength training is that it teaches us body awareness, which in turn, improves the way we move our bodies.

Inefficient movement, and weakness in one area of your body could negatively impact another area of your body. But, a consistent strength training program will assist in balancing out your muscles while improving your ability to perform your daily and favorite activities not only longer, but injury and pain free.

So hit the gym, or workout at home, and start your journey towards strength, health, vitality and proficient movement!

1) The more you move the more you lose. Unwanted fat calories that is. Work towards burning at least 250 calories a day through exercise, and cut 250 waste calories from your diet, and you could conceivably lose 1 lb per week.

2) The more active you are the stronger you get. Your body is made to move, so move often. Lift weights to build lean muscle and walk, run, bike, hike, or do whatever activities you enjoy, and challenge yourself cardiovascularly. Sweat and breath heavy. Discover all you can do!

3) Exercise is good for you, so stick with it long enough to experience the benefits. You'll feel better not only physically, but also mentally. You'll sleep better, have more confidence, and start to eat healthier once you establish an exercise routine. Inactivity contributes significantly to that sluggish feeling while regular exercise rewards you with more liveliness.

4) Focus on healthy eating. Healthy food choices will naturally help you feel better overall. Drink plenty of water to stay hydrated, and get in the habit of drinking a glass of water first thing in the morning to rehydrate and jump start your system.

5) Get plenty of rest. Be proactive in doing all you can to prepare for a good night's sleep. For greater success develop some kind of routine to calm yourself before bedtime such as reading, meditating, or deep breathing. Find something that works for you, and do it. Numerous studies show that lack of sleep can get in the way of your health and wellness, so find a way to clear your mind and practice it daily.

As a fitness professional it's my job to educate clients as well as train them. And I take that job seriously. But, as we all know there are many different personalities among us, and we certainly can't help those who won't help themselves. Sometimes it makes more sense for some people to participate in group fitness classes instead of hiring a personal trainer.

Personal training is not for everybody. First off, it's expensive, and requires a commitment to keep that appointment with your trainer two or three times per week. You and your trainer are a team, and your exercise routine needs to be a reasonable priority in order for you to succeed.

Those who are willing to learn, are excited about getting fit, and are open to experience all that functional strength training has to offer will not only benefit the most from personal training, but will begin to enjoy a life long journey of healthy living.

I trained a new client recently who was negative, not enthusiastic about exercising, and didn't want to do some basic body weight exercises that were appropriate for her. She insisted I needed to do "other things" with her first, so she "could build strength before doing these exercises." She had a puss on her face throughout the entire training session, and acted as if I was bothering her. Any trainer reading this knows exactly what I'm talking about because we've all experienced it.

The body weight exercises included the stationary lunge (holding on for balance with modified range of motion), a hip hinge pattern, and a box squat. The hip hinge pattern could be a little too technical, but I modified it, and she was doing fine until she abruptly decided she didn't want to do it anymore.

She wasn't happy about doing box squats because, she said "my legs are big enough, and I don't want them any bigger." I try to educate her by saying squats will help firm up your leg muscles, and therefore lean them out instead of making them bigger. She gives me a weird look, clearly she's not convinced...

I'm at a point in my career where I can pick and choose who I train. I need to be a good fit for the client just as the client needs to be a good fit for me in order to succeed. I've had many personalities to deal with in the past which has helped me to narrow down my clientele. I'm very passionate about what I do, and can help those willing to learn, so I work with clients who are committed, serious, and will benefit most from what I have to offer. I'm not a gentle trainer meaning I won't coddle, indulge, or help you find excuses.

I'm also not a physical therapist, chiropractor, massage therapist, counselor, psychiatrist, medical doctor, cheerleader, babysitter, nutritionist, dietitian, or yes man. And I can't diagnose. I'm a personal trainer, a fitness professional, and I help those willing to help themselves through reasonable and safe strength training movements.

Most people hire a trainer for their expertise, to help guide them toward their goals, and to help them make a commitment to exercise. I can teach you how to exercise properly, help you build muscle, burn body fat, lean out, get stronger, move better, and improve your cardio respiratory function. My responsibility as a trainer is to teach you how to exercise safely, help you to develop an exercise habit, and then prepare you to go out on your own with the confidence, and ability to stay committed to your exercise routine.

When you acknowledge the importance of a consistent exercise routine, and take control of your own health and wellness, whether that's working with a trainer, taking group fitness classes, or exercising on your own then that's when I know I've done a good job.

There are endless safe and effective ways to get a great workout on the rowing machine. When you go to the gym however, nine times out of ten you'll see people rowing incorrectly. There is a technique to it, and unlike the treadmill, elliptical, or stationary bike you can't just jump on the rower and row. Well you can, but you won't get the most from your workout.​ Efficiency matters, so don't waste your time.

What it is: rowing is a drive, or push with your legs, a hip hinge back slightly with your torso (11 o'clock position), and a pull with your arms. The drive movement order is legs, body, arms.

Reverse it on the recovery, by letting your arms straighten, hip hinge forward slightly with your torso (1 o'clock position) then bend the knees until your shins are vertical. The recovery movement order is arms, body, legs.

On the recovery your knees do not bend until the handle passes over them, and your back stays straight on both the drive and recovery with your lats engaged. Let this become one continuous movement, legs, body, arms, and arms, body, legs.

Workout tip: Interval your workout by rowing for 5 minutes then get off the rower and complete a body weight movement.

Row 5 minutes10R 10L reverse lunges

Repeat 6 times for a total of 30 minutes on the rower and 60 reverse lunges.

There are endless safe and effective ways to get a great workout on the rowing machine. When you go to the gym however, nine times out of ten you'll see people rowing incorrectly. There is a technique to it, and unlike the treadmill, elliptical, or stationary bike you can't just jump on the rower and row. Well you can, but you won't be getting the most from your workout.

And since you're going to exercise anyway you might as well do it in a way that is most beneficial to you. You can learn how to row the correct way, and you won't waste your time at the gym.

With a rowing workout you can either stay on the rower and row continuous, or you can interval your workout by rowing for a set amount of time and resting for a set amount of time. Another way is to row for a set amount of time, get off to do some other exercises, then get back on the rower, and repeat that circuit for a specific amount of time.

Here's one I recently did that was challenging, but reasonable and doable. Adjust the workout to your current fitness level, and burn tons of calories while improving your cardiovascular system and building strength within your body. Much like the kettlebell swing you're working many muscle groups at once, so if efficiency is part of your motivation then give these workouts a try!

Warm up with pick drills and light rowing for approx 5 minutesWorkout:Row 5 minutes10 kettlebell swings and 5 goblet squatsrest 15 to 60 secondsRepeat six times for a total of 30 minutes on the rower

Here's another one I tried:

Warm up with pick drills and light rowing for approx 5 minuteWorkout:Row 5 minutes5R/5L kettlebell rack reverse lungesrest 15 to 60 secondsRepeat six times for a total of 30 minutes on the rower